Day 12 RHS – S&C
Today’s Stimulus: *Moderate to moderate-heavy weight *Medium volume *Strength buildingMovement Demo Deadlift https://www.youtube.com/shorts/ZaTM37cfiDsDB Goblet Lungehttps://www.youtube.com/shorts/ruKeNQ1YOm0Lateral DB hopshttps://www.youtube.com/shorts/LPJDgdfJ2KMWarm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 4-4-4-4-4-4 *Unbroken deadlifts *Aim is to end on a moderate to moderate-heavy weight *Form breaking is strictly prohibited Workout (metabolic conditioning)As fast as good form allows4 Rounds 22 Alternating DB Goblet lunges (1x10 or 12.5 or 15 or 20) 10 Lateral DB hops (L+R =1) 10 Ring Rows100m Run ...
Day 11 RHS – S&C
Today’s Stimulus: *Light weight *High volume *Muscular enduranceMovement Demo DB Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don't let dumbbells fall outwards as this is a shoulder injury risk.10-10-8-8-6-6 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weightTHEN 2 sets: Max push-ups *Rest 1:30 between sets*Score = total pushups. Workout "Grit"100 Burpees for timeScore=total time ...
Day 10 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Sport specific Movement Demo DB power clean: https://www.youtube.com/watch?v=vh0Tj7G4k0cKB Swing:https://www.youtube.com/shorts/6QjuRf0D8FwMed ball goblet squat:https://www.youtube.com/watch?v=1ZCxUsiornQ Med ball slams:https://www.youtube.com/watch?v=QxYhFwMd1Ks Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) Workout (Metabolic conditioning) *Start on any movement, every minute move to the next movement, rest the remainder of the minute Minute 1: 10 DB power cleans (2x12.5's or 15's or 20's) Minute 2: 10 KB Russian swings (1x12kg or 16kg or 20kg or 24kg) Minute 3: 15 Med ball goblet squats 7kg or 10kgMinute 4: 15 Med ball slams 7kg or 10kg Repeat 4 times ...
Friday 14 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 21-15-9BB Bent over row (40/30)DB Hang Power clean (2x20/2x15)Strict pull-ups ...
Thursday 13 November 2025 (16:30 first class)
Warm-up3x100m jog10 Heel touches10 Push-ups10 Box step-ups 10 Supermans10 Tuck jumps Workout3 Rounds 20 Box jump overs 200m run20 HR Push-ups ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245